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IXP12 Week Program
Cycle 1 – Weeks 1-3: Intermittent Super Sets, week 4: Fibonacci Pyramid
Cycle 2 – Weeks 5-7: X-sets, week 8: Fibonacci Pyramid
Cycle 3 – Weeks 9-11: Progressive Tri-Pyramids, week 12: Fibonacci Pyramid
Each cycle is designed to improve cardiovascular conditioning, muscle strength endurance and muscular hypertrophy.
As with all Adonis Index programs the specific exercise selection will optimize your shoulder to waist measurements to get you closer to your ideal Adonis Index ratio numbers as fast as possible.
IXP12 Week Program
Cycle 1 – Weeks 1-3: Intermittent Super Sets
Week 1: 3 WorkoutsWeek 2: 4 WorkoutsWeek 3: 5 Workouts
Intermittent super sets are a workout style that incorporates both regular sets and super sets. You will start with a regular set exercise then follow it with a super set for similar muscle groups and in some cases very similar exercises. The regular sets serve as a warm up and preparation for the coming super sets.
This workout style allows you to work each muscle in multiple rep ranges getting the benefit of strength conditioning as well as cardiovascular conditioning in the same workout.
Be sure to review each workout chart before you start. Make a note of the rep ranges for each regular and super set and the corresponding exercise. This is important so you can choose your working weights correctly.
As you become conditioning into this style of training you will likely be able to increase the weights you use for both the regular sets and especially for the super sets.
Cycle 1 – Week 4:Fibonacci Pyramid
The Fibonacci pyramid week serves as an overreaching week that will challenge your muscles in different pattern from the previous 3 weeks of the cycle. This is meant to fell completely different from the rest of the cycle and prepare you for the next cycle.
IXP12 Week Program
Cycle 2 – Weeks 5-7: X-Sets
Week 1: 3 Workouts Week 2: 4 Workouts Week 3: 5 Workouts
X-sets are a triple super set style using two different exercise with ascending and descending rep ranges throughout the triple set. The exercises in each half of the X-set are meant to be done back-to-back-to-back in a non stop fashion. With that said it does take some time to get from one exercise station to the next, or even some time to set yourself up in position for each exercise. Realistically it make take you anywhere from 10-30 seconds to transition between exercises during each X-set triple set. I purposely did not include specific rest times within each half of the X-set as you’re meant to move through the triple set as quickly as possible with the understanding that you cannot possibly do them straight through without taking at least 10 seconds before starting each set.
The second half of the X-set is the same two exercise but in reverse order. This style of training focuses on strength conditioning and muscular development. Throughout the 3 weeks cycle the rep ranges will change requiring moderate as well as heavy lifting days.
This style of training will produce both a cardiovascular conditioning effect as well as improving strength endurance.
Cycle 2 – Week 8:Fibonacci Pyramid
The Fibonacci pyramid week serves as an overreaching week that will challenge your muscles in different pattern from the previous 3 weeks of the cycle. This is meant to fell completely different from the rest of the cycle and prepare you for the next cycle.
IXP12 Week Program
Cycle 3 – Weeks 9-11: Progressive Tri-Pyramids
Week 1: 3 Workouts Week 2: 4 WorkoutsWeek 3: 5 Workouts
Progressive Tri-Pyramids provide a cardiovascular and muscular conditioning effect by taxing the same muscle with multiple exercises within the same pyramid. The rest time provided between each set of the pyramid will allow you to handle maximum weights at each level as compared to a back to back super set style.
This style of training will improve your cardiovascular conditioning and recovery from set to set. The first set of each pyramid serves as a warm up set as the weight is light and the rep range is high. Each additional set up the pyramid includes rep ranges that get progressively lower meaning you should be using progressively heavier weights.On the final 3 sets of the pyramid the rep ranges climb back up and finish back with a cool down set of 21 reps. You may find that you’re stronger on the back end of the pyramid and can handle slightly heavier weights for the same rep range as the first half of the pyramid (ie: the weight you did for 8 reps on the way up the pyramid might feel light on the way back down the pyramid, if so adjust the weight up…this will take some trial and error to refine the process of weight selection).
Cycle 3 – Week 12:Fibonacci Pyramid
The Fibonacci pyramid week serves as an overreaching week that will challenge your muscles in different pattern from the previous 3 weeks of the cycle. This is your last week of the cycle and you should be at your maximum capacity to push as hard as possible during this last round of pyramids.
IXP Week 1 Day 1Set Type Exercise Sets reps Rest (sec)Regular Incline Bench Press 3 13 60
Super Set Incline Dumbbell Press + Incline Flyes 3 8 + 8 90Regular Flat Dumbbell Flyes 3 10 60Superset Flat Dumbbell Press + Dips 3 8 + 8 90Regular Low Pulley Row 3 13 60Superset Low Pulley Row + Chin Up 3 8 + 8 90Regular One Arm Dumbbell Row 3 10 60
Super Set Bent Dumbbell Row + Bent Lateral Raise 3 8 + 8 90
IXP Week 1 Day 2Set Type Exercise sets reps Rest (sec)Regular Curl & Press 3 13 60
Super Set Standing Shoulder Press + Lateral Raise 3 8 + 8 90regular Upright Row 3 10 60
Superset Full Front Raise + Bent Lateral Raise 3 8 + 8 90Regular Incline Curl & Tate Press 3 10 60
Superset Incline Curls + Tate Press 3 8 + 8 90Regular Pulldown & Pressdown 3 10 60
Super Set Overhead Tricep Extension + Concentration Curls 3 10 + 10 90
IXP Week 1 Days 1 & 2Intermittent Supersets
IXP Week 1 Day 3Set Type Exercise sets reps Rest (sec)Regular Reverse Lunge 3 13 60
Super Set Dumbbell Squat + Stiff Leg Deadlift 3 10 + 10 90Regular Barbell Squat 3 8 60Superset Step Ups + Bulgarian Split Squat 3 8 + 8 90Regular Sumo Deadlift 3 8 60Superset Standing Calf Raise + Seated Calf Raise 3 13 + 13 90Regular One Leg Standing Calf Raise 3 10 60
Super Set Calf Press + Seated Calf Raise 3 13 + 13 90
IXP Week 1 Day 3Intermittent Super Sets
Notes:
IXP Week 2 Day 1Set Type Exercise Sets reps Rest (sec)Regular Wide Grip Pulldown 3 13 60
Super Set Bent Dumbbell Row + Bent Lateral Raise 3 8 + 8 90regular One Arm Dumbbell Row 3 8 60
Superset Low Pulley Row (narrow) + Pullovers 3 8 + 8 90Regular Flat Bench Press 3 10 60Superset Incline Flye + Incline Dumbbell Press 3 8 + 6 90Regular Incline Bench Press 3 10 60
Super Set Flat Dumbbell Press + Dips 3 8 + to failure 90
IXP Week 2 Days 1 & 2Intermittent Supersets
IXP Week 2 Day 2Set Type Exercise sets reps Rest (sec)Regular Squats (Barbell or Dumbbell) 3 13 60
Super Set Reverse Lunge + Dumbbell Squat 3 6 + 8 120Regular Bulgarian Split Squat 3 10 120Superset Stiff leg deadlift + Step Ups 3 8 + 8 120Regular Offset Stiff Leg Deadlift 3 10 60
IXP Week 2 Day 4Set Type Exercise Sets Reps Rest (sec)Regular Barbell Curls 3 13 60
Super Set Incline Curls + Standing Dumbbell Curls 3 8 + 6 90regular Cable Curls 3 10 60
Superset Concentration Curls + Hammer Curls 3 8 + 8 90Regular Tate Press 3 13 60Superset Incline Tricep Extensions + Incline Tate Press 3 8 + 8 90Regular Overhead Tricep Extension 3 10 60
Super Set Tricep Pushdown V-bar + Dips 3 13 + to failure 90
IXP Week 2 Days 3 & 4Intermittent Supersets
IXP Week 2 Day 3Set Type Exercise sets reps Rest (sec)Regular High Pull 3 13 60
Super Set Lateral Raise + Bent Lateral Raise 3 8 + 8 90Regular Full Front Raise 3 10 60Superset Full Front Raise + One Arm Rear Lateral Raise 3 8 + 8 90Regular Seated Shoulder Press 3 10 90
Notes:
IXP Week 3 Day 1Set Type Exercise Sets Reps Rest (sec)Regular Incline Dumbbell Press 3 10 60
Super Set Incline Flye + Decline Push Up 3 10 + 10 90Regular Bench Press 3 6 120Superset Flat Dumbbell Flye + Flat Dumbbell Press 3 8 + 6 90Regular Dips 3 10 60Superset Cable crossover high + Cable Crossover low 3 13 + 13 90
IXP Week 3 Day 2Set Type Exercise sets reps Rest (sec)Regular Deadlift 3 10 120
Super Set Bent Dumbbell Row + Face-Pulls 3 8 + 8 60Regular One Arm Dumbbell Row 3 6 120Superset Wide Grip Pulldown + Reverse Grip Pulldown 3 6 + 6 120Regular Low Pulley Row 3 8 90
Super Set Pullovers + Shrugs 3 10 + 10 60
IXP Week 3 Days 1 & 2Intermittent Supersets
IXP Week 3 Day 3Set Type Exercise Sets Reps Rest (sec)Regular Standing Dumbbell Curls 3 13 60
Super Set Barbell Curls + Concentration Curls 3 6 + 8 90regular Incline Curl & Tate Press 3 10 60
Superset Seated Curl + Tate Press 3 8 + 8 60Regular Overhead Tricep Extension 3 10 90
Super Set Lying Tricep Extension + Dips 3 8 + 10 60
IXP Week 3 Day 4Set Type Exercise sets reps Rest (sec)Regular Reverse Lunge 3 13 60
Super Set Dumbbell Squats + Step Ups 3 8 + 6 60Regular Barbell Squats 3 8 120Superset One Leg Get Ups + Dumbbell Squats 3 6 + 6 60Regular Stiff Leg Deadlift 3 10 90
Super Set Lying Leg Curls + Bulgarian Split Squat 3 10 + 8 90
IXP Week 3 Days 3 & 4Intermittent Supersets
IXP Week 3 Day 5Set Type Exercise sets reps Rest (sec)Regular High Pull 3 13 60
Super Set Dumbbell Upright Row + Bent Lateral Raise 3 8 + 10 90regular Corkscrew Press 3 10 90
Superset Bent Lateral Raise + Seated Shoulder Press 3 10 + 6 90Regular Full Front Raise 3 10 60
Super Set Adonis Cross + Shrugs 3 8 + 8 90
IXP Week 3 Day 5Intermittent Supersets
Notes:
IXP Week 4 Day 1
Fibonacci Pyramid set 1
Exercise: Incline Dumbbell Press
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 4 Day 1 Fibonacci Pyramid Sets
IXP Week 4 Day 1
Fibonacci Pyramid set 2
Exercise: Incline Flyes
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 4 Day 1
Fibonacci Pyramid set 3
Exercise: Lateral Raise
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 4 Day 1
Fibonacci Pyramid set 4
Exercise: Bent Lateral Raise
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 4 Day 1 Fibonacci Pyramid Sets
IXP Week 4 Day 1
Fibonacci Pyramid set 5
Exercise: Dumbbell Curl
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 4 Day 1
Fibonacci Pyramid set 6
Exercise: Lying Tricep Extension
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 4 Day 2
Fibonacci Pyramid set 1
Exercise: Low Pulley RowWeight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 4 Day 2 Fibonacci Pyramid Sets
IXP Week 4 Day 2
Fibonacci Pyramid set 2
Exercise: Wide Grip Pulldown
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 4 Day 2
Fibonacci Pyramid set 3
Exercise: Standing Shoulder PressWeight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 4 Day 2
Fibonacci Pyramid set 4
Exercise: V-bar Pushdowns
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 4 Day 2 Fibonacci Pyramid Sets
IXP Week 4 Day 2
Fibonacci Pyramid set 5
Exercise: Incline Curls
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 4 Day 2
Fibonacci Pyramid set 6
Exercise: Pullovers
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 4 Day 3
Fibonacci Pyramid set 1
Exercise: Reverse Lunge
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 4 Day 3 Fibonacci Pyramid Sets
IXP Week 4 Day 3
Fibonacci Pyramid set 2
Exercise: Squats(Barbell or Dumbbell)
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 4 Day 3
Fibonacci Pyramid set 3
Exercise: Stiff Leg Deadlift
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 4 Day 3
Fibonacci Pyramid set 4
Exercise: Standing Calf Raise
Weight Sets Reps
Light 1 34
Rest 30 Seconds
Moderate 1 21
Rest 45 Seconds
Heavy 1 13
Rest 60 Seconds
Heaviest 1 8
Rest 60 Seconds
Heavy 1 13
Rest 45 Seconds
Moderate 1 21
Rest 30 Seconds
Light 1 34
IXP Week 4 Day 3 Fibonacci Pyramid Sets
IXP Week 4 Day 3
Fibonacci Pyramid set 5
Exercise: Full Front Raise
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 4 Day 3
Fibonacci Pyramid set 6
Exercise: Pullovers
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP: Week 5 Day 1 X-Set 1
Incline Dumbbell Press + Bent Dumbbell RowExercise Sets Reps
Incline Dumbbell Press + Bent Dumbbell Row 1 13 + 5Incline Dumbbell Press + Bent Dumbbell Row 1 8 + 8Incline Dumbbell Press + Bent Dumbbell Row 1 5 + 13
Rest 2 minsBent Dumbbell Row + Incline Dumbbell Press 1 13 + 5Bent Dumbbell Row + Incline Dumbbell Press 1 8 + 8Bent Dumbbell Row + Incline Dumbbell Press 1 5 + 13
Rest 3 mins before moving to next X-set
IXP: Week 5 Day 1 X-Set 2
Wide Grip Pulldown + Flat FlyeExercise Sets Reps
Wide Grip Pulldown + Flat Flye 1 13 + 5Wide Grip Pulldown + Flat Flye 1 8 + 8Wide Grip Pulldown + Flat Flye 1 5 + 13
Rest 2 minsFlat Flye + Wide Grip Pulldown 1 13 + 5Flat Flye + Wide Grip Pulldown 1 8 + 8Flat Flye + Wide Grip Pulldown 1 5 + 13
Rest 3 mins before moving to next X-set
IXP Week 5 Day 1X-Sets
IXP: Week 5 Day 1 X-Set 3
Bench Press + One Arm Dumbbell RowExercise Sets Reps
Bench Press + One Arm Dumbbell Row 1 13 + 5Bench Press + One Arm Dumbbell Row 1 8 + 8Bench Press + One Arm Dumbbell Row 1 5 + 13
Rest 2 minsOne Arm Dumbbell Row + Bench Press 1 13 + 5One Arm Dumbbell Row + Bench Press 1 8 + 8One Arm Dumbbell Row + Bench Press 1 5 + 13
Rest 3 mins before moving to next X-set
IXP Week 5 Day 1X-Sets
IXP: Week 5 Day 1 X-Set 4
Low Pulley Row + Cable CrossoverExercise Sets Reps
Low Pulley Row + Cable Crossover 1 13 + 5Low Pulley Row + Cable Crossover 1 8 + 8Low Pulley Row + Cable Crossover 1 5 + 13
Rest 2 minsCable Crossover + Low Pulley Row 1 13 + 5Cable Crossover + Low Pulley Row 1 8 + 8Cable Crossover + Low Pulley Row 1 5 + 13
Workout day completed
IXP: Week 5 Day 2 X-Set 1
Barbell Squats + Stiff Leg DeadliftExercise Sets Reps
Barbell Squats + Stiff Leg Deadlift 1 13 + 5Barbell Squats + Stiff Leg Deadlift 1 8 + 8Barbell Squats + Stiff Leg Deadlift 1 5 + 13
Rest 2 minsStiff Leg Deadlift + Barbell Squats 1 13 + 5Stiff Leg Deadlift + Barbell Squats 1 8 + 8Stiff Leg Deadlift + Barbell Squats 1 5 + 13
Rest 3 mins before moving to next X-set
IXP: Week 5 Day 2 X-Set 2
Step Up + Sumo DeadliftExercise Sets Reps
Step Up + Sumo Deadlift 1 13 + 5Step Up + Sumo Deadlift 1 8 + 8Step Up + Sumo Deadlift 1 5 + 13
Rest 2 minsSumo Deadlift + Step Up 1 13 + 5Sumo Deadlift + Step Up 1 8 + 8Sumo Deadlift + Step Up 1 5 + 13Rest 3 mins before moving to next X-set
IXP Week 5 Day 2X-Sets
IXP: Week 5 Day 2 X-Set 3
Dumbbell Squat + DeadliftExercise Sets Reps
Dumbbell Squat + Deadlift 1 13 + 5Dumbbell Squat + Deadlift 1 8 + 8Dumbbell Squat + Deadlift 1 5 + 13
Rest 2 minsDeadlift + Dumbbell Squat 1 13 + 5Deadlift + Dumbbell Squat 1 8 + 8Deadlift + Dumbbell Squat 1 5 + 13
Rest 3 mins before moving to next X-set
IXP Week 5 Day 2X-Sets
IXP: Week 5 Day 2 X-Set 4
Lying Leg Curls + Bulgarian Split SquatExercise Sets Reps
Lying Leg Curls + Bulgarian Split Squat 1 13 + 5Lying Leg Curls + Bulgarian Split Squat 1 8 + 8Lying Leg Curls + Bulgarian Split Squat 1 5 + 13
Rest 2 minsBulgarian Split Squat + Lying Leg Curl 1 13 + 5Bulgarian Split Squat + Lying Leg Curl 1 8 + 8Bulgarian Split Squat + Lying Leg Curl 1 5 + 13
Workout day completed
IXP: Week 5 Day 3X-Set 2
Bent Lateral Raise + Upright RowExercise Sets Reps
Bent Lateral Raise + Upright Row 1 13 + 5Bent Lateral Raise + Upright Row 1 8 + 8Bent Lateral Raise + Upright Row 1 5 + 13
Rest 2 minsUpright Row + Bent Lateral Raise 1 13 + 5Upright Row + Bent Lateral Raise 1 8 + 8Upright Row + Bent Lateral Raise 1 5 + 13
Rest 3 mins before moving to next X-set
IXP Week 5 Day 3X-Sets
IXP: Week 5 Day 3 X-Set 1
Lateral Raise + Shoulder PressExercise Sets Reps
Lateral Raise + Shoulder Press 1 13 + 5Lateral Raise + Shoulder Press 1 8 + 8Lateral Raise + Shoulder Press 1 5 + 13
Rest 2 minsShoulder Press + Lateral Raise 1 13 + 5Shoulder Press + Lateral Raise 1 8 + 8Shoulder Press + Lateral Raise 1 5 + 13
Rest 3 mins before moving to next X-set
IXP: Week 5 Day 3 X-Set 3
Dumbbell Curls + Overhead Tricep ExtensionExercise Sets Reps
Dumbbell Curls + Overhead Tricep Extension 1 13 + 5Dumbbell Curls + Overhead Tricep Extension 1 8 + 8Dumbbell Curls + Overhead Tricep Extension 1 5 + 13
Rest 2 minsOverhead Tricep Extension + Dumbbell Curls 1 13 + 5Overhead Tricep Extension + Dumbbell Curls 1 8 + 8Overhead Tricep Extension + Dumbbell Curls 1 5 + 13
Rest 3 mins before moving to next X-set
IXP: Week 5 Day 3X-Set 4
Lying Tricep Extension + Barbell CurlExercise Sets Reps
Lying Tricep Extension + Barbell Curl 1 13 + 5Lying Tricep Extension + Barbell Curl 1 8 + 8Lying Tricep Extension + Barbell Curl 1 5 + 13
Rest 2 minsBarbell Curl + Lying Tricep Extension 1 13 + 5Barbell Curl + Lying Tricep Extension 1 8 + 8Barbell Curl + Lying Tricep Extension 1 5 + 13
Workout day completed
IXP Week 5 Day 3X-Sets
IXP: Week 6 Day 1 X-Set 1
Incline Dumbbell Press + Bent Dumbbell RowExercise Sets Reps
Incline Dumbbell Press + Bent Dumbbell Row 1 13 + 5Incline Dumbbell Press + Bent Dumbbell Row 1 8 + 8Incline Dumbbell Press + Bent Dumbbell Row 1 5 + 13
Rest 2 minsBent Dumbbell Row + Incline Dumbbell Press 1 8 + 3Bent Dumbbell Row + Incline Dumbbell Press 1 5 + 5Bent Dumbbell Row + Incline Dumbbell Press 1 3 + 8
Rest 3 mins before moving to next X-set
IXP: Week 6 Day 1X-Set 2
Low Pulley Row Close Grip + Cable CrossoverExercise Sets Reps
Low Pulley Row Close Grip + Cable Crossover 1 13 + 5Low Pulley Row Close Grip + Cable Crossover 1 8 + 8Low Pulley Row Close Grip + Cable Crossover 1 5 + 13
Rest 2 minsCable Crossover + Low Pulley Row Close Grip 1 8 + 3Cable Crossover + Low Pulley Row Close Grip 1 5 + 5Cable Crossover + Low Pulley Row Close Grip 1 3 + 8
Rest 3 mins before moving to next X-set
IXP Week 6 Day 1X-Sets
IXP: Week 6 Day 1 X-Set 3
Bench Press + Inverted RowExercise Sets Reps
Bench Press + Inverted Row 1 13 + 5Bench Press + Inverted Row 1 8 + 8Bench Press + Inverted Row 1 5 + 13
Rest 2 minsInverted Row + Bench Press 1 8 + 3Inverted Row + Bench Press 1 5 + 5Inverted Row + Bench Press 1 3 + 8
Rest 3 mins before moving to next X-set
IXP: Week 6 Day 1X-Set 4
One Arm Dumbbell Row + Incline Dumbbell FlyeExercise Sets Reps
One Arm Dumbbell Row + Incline Dumbbell Flye 1 13 + 5One Arm Dumbbell Row + Incline Dumbbell Flye 1 8 + 8One Arm Dumbbell Row + Incline Dumbbell Flye 1 5 + 13
Rest 2 minsIncline Dumbbell Flye + One Arm Dumbbell Row 1 8 + 3Incline Dumbbell Flye + One Arm Dumbbell Row 1 5 + 5Incline Dumbbell Flye + One Arm Dumbbell Row 1 3 + 8
Workout day completed
IXP Week 6 Day 1X-Sets
IXP: Week 6 Day 2 X-Set 1
Step Ups + Reverse LungeExercise Sets Reps
Step Ups + Reverse Lunge 1 13 + 5Step Ups + Reverse Lunge 1 8 + 8Step Ups + Reverse Lunge 1 5 + 13
Rest 2 minsReverse Lunge + Step Ups 1 8 + 3Reverse Lunge + Step Ups 1 5 + 5Reverse Lunge + Step Ups 1 3 + 8
Rest 3 mins before moving to next X-set
IXP: Week 6 Day 2X-Set 2
Squats (Barbell or Dumbbell) + Stiff Leg DeadliftExercise Sets Reps
Squats + Stiff Leg Deadlift 1 13 + 5Squats + Stiff Leg Deadlift 1 8 + 8Squats + Stiff Leg Deadlift 1 5 + 13
Rest 2 minsStiff Led Deadlift + Squats 1 8 + 3Stiff Led Deadlift + Squats 1 5 + 5Stiff Led Deadlift + Squats 1 3 + 8
Rest 3 mins before moving to next X-set
IXP Week 6 Day 2X-Sets
IXP: Week 6 Day 2 X-Set 3
Lying Leg Curl + Bulgarian SquatExercise Sets Reps
Lying Leg Curl + Bulgarian Squat 1 13 + 5Lying Leg Curl + Bulgarian Squat 1 8 + 8Lying Leg Curl + Bulgarian Squat 1 5 + 13
Rest 2 minsBulgarian Squat + Lying Leg Curl 1 8 + 3Bulgarian Squat + Lying Leg Curl 1 5 + 5Bulgarian Squat + Lying Leg Curl 1 3 + 8
Rest 3 mins before moving to next X-set
IXP: Week 6 Day 2X-Set 4
Standing Calf Raise + Seated Calf RaiseExercise Sets Reps
Standing Calf Raise + Seated Calf Raise 1 13 + 5Standing Calf Raise + Seated Calf Raise 1 8 + 8Standing Calf Raise + Seated Calf Raise 1 5 + 13
Rest 2 minsSeated Calf Raise + Standing Calf Raise 1 8 + 3Seated Calf Raise + Standing Calf Raise 1 5 + 5Seated Calf Raise + Standing Calf Raise 1 3 + 8
Workout day completed
IXP Week 6 Day 2X-Sets
IXP: Week 6 Day 3 X-Set 1
Seated Shoulder Press + Lateral RaiseExercise Sets Reps
Seated Shoulder Press + Lateral Raise 1 13 + 5Seated Shoulder Press + Lateral Raise 1 8 + 8Seated Shoulder Press + Lateral Raise 1 5 + 13
Rest 2 minsLateral Raise + Seated Shoulder Press 1 8 + 3Lateral Raise + Seated Shoulder Press 1 5 + 5Lateral Raise + Seated Shoulder Press 1 3 + 8
Rest 3 mins before moving to next X-set
IXP: Week 6 Day 3X-Set 2
Full Front Raise + Power ShrugExercise Sets Reps
Full Front Raise + Power Shrug 1 13 + 5Full Front Raise + Power Shrug 1 8 + 8Full Front Raise + Power Shrug 1 5 + 13
Rest 2 minsPower Shrug + Full Front Raise 1 8 + 3Power Shrug + Full Front Raise 1 5 + 5Power Shrug + Full Front Raise 1 3 + 8
Rest 3 mins before moving to next X-set
IXP Week 6 Day 3X-Sets
IXP: Week 6 Day 3 X-Set 3
Bent Lateral Raise + High PullExercise Sets Reps
Bent Lateral Raise + High Pull 1 13 + 5Bent Lateral Raise + High Pull 1 8 + 8Bent Lateral Raise + High Pull 1 5 + 13
Rest 2 minsHigh Pull + Bent Lateral Raise 1 8 + 3High Pull + Bent Lateral Raise 1 5 + 5High Pull + Bent Lateral Raise 1 3 + 8
Rest 3 mins before moving to next X-set
IXP: Week 6 Day 3X-Set 4
Adonis Cross + Squeeze RaiseExercise Sets Reps
Adonis Cross + Squeeze Raise 1 13 + 5Adonis Cross + Squeeze Raise 1 8 + 8Adonis Cross + Squeeze Raise 1 5 + 13
Rest 2 minsSqueeze Raise + Adonis Cross 1 8 + 3Squeeze Raise + Adonis Cross 1 5 + 5Squeeze Raise + Adonis Cross 1 3 + 8
Workout day completed
IXP Week 6 Day 3X-Sets
IXP: Week 6 Day 4 X-Set 1
Incline Tate Press + Incline CurlsExercise Sets Reps
Incline Tate Press + Incline Curls 1 13 + 5Incline Tate Press + Incline Curls 1 8 + 8Incline Tate Press + Incline Curls 1 5 + 13
Rest 2 minsIncline Curls + Incline Tate Press 1 8 + 3Incline Curls + Incline Tate Press 1 5 + 5Incline Curls + Incline Tate Press 1 3 + 8
Rest 3 mins before moving to next X-set
IXP: Week 6 Day 4X-Set 2
Cable Curl + Tricep PushdownExercise Sets Reps
Cable Curl + Tricep Pushdown 1 13 + 5Cable Curl + Tricep Pushdown 1 8 + 8Cable Curl + Tricep Pushdown 1 5 + 13
Rest 2 minsTricep Pushdown + Cable Curl 1 8 + 3Tricep Pushdown + Cable Curl 1 5 + 5Tricep Pushdown + Cable Curl 1 3 + 8
Rest 3 mins before moving to next X-set
IXP Week 6 Day 4X-Sets
IXP: Week 6 Day 1 X-Set 3
Lying Tricep Extension + Barbell CurlsExercise Sets Reps
Lying Tricep Extension + Barbell Curls 1 13 + 5Lying Tricep Extension + Barbell Curls 1 8 + 8Lying Tricep Extension + Barbell Curls 1 5 + 13
Rest 2 minsBarbell Curls + Lying Tricep Extension 1 8 + 3Barbell Curls + Lying Tricep Extension 1 5 + 5Barbell Curls + Lying Tricep Extension 1 3 + 8
Rest 3 mins before moving to next X-set
IXP: Week 6 Day 1X-Set 4
Concentration Curls + DipsExercise Sets Reps
Concentration Curls + Dips 1 13 + 5Concentration Curls + Dips 1 8 + 8Concentration Curls + Dips 1 5 + 13
Rest 2minsDips + Concentration Curls 1 8 + 3Dips + Concentration Curls 1 5 + 5Dips + Concentration Curls 1 3 + 8
Workout day completed
IXP Week 6 Day 4X-Sets
IXP: Week 7 Day 1 X-Set 1
Incline Bench Press + Incline FlyeExercise Sets Reps
Incline Bench Press + Incline Flye 1 8 + 3Incline Bench Press + Incline Flye 1 5 + 5Incline Bench Press + Incline Flye 1 3 + 8
Rest 2 minsIncline Flye + Incline Bench Press 1 8 + 3Incline Flye + Incline Bench Press 1 5 + 5Incline Flye + Incline Bench Press 1 3 + 8
Rest 3 mins before moving to next X-set
IXP: Week 7 Day 1X-Set 2
Flat Dumbbell Press + DipsExercise Sets Reps
Flat Dumbbell Press + Dips 1 8 + 3Flat Dumbbell Press + Dips 1 5 + 5Flat Dumbbell Press + Dips 1 3 + 8
Rest 2 minsDips + Flat Dumbbell Press 1 8 + 3Dips + Flat Dumbbell Press 1 5 + 5Dips + Flat Dumbbell Press 1 3 + 8
Rest 3 mins before moving to next X-set
IXP Week 7 Day 1X-Sets
IXP: Week 7 Day 1 X-Set 4
Incline Dumbbell Press + Decline Push Up
Exercise Sets RepsIncline Dumbbell Press + Decline Push Up 1 8 + 3Incline Dumbbell Press + Decline Push Up 1 5 + 5
Incline Dumbbell Press + Decline Push Up 1 3 + 8
Rest 2 minsDecline Push Up + Incline Dumbbell Press 1 8 + 3Decline Push Up + Incline Dumbbell Press 1 5 + 5
Decline Push Up + Incline Dumbbell Press 1 3 + 8
Workout day completed
IXP: Week 7 Day 1X-Set 3
Bench Press + Flat Dumbbell FlyeExercise Sets Reps
Bench Press + Flat Dumbbell Flye 1 8 + 3Bench Press + Flat Dumbbell Flye 1 5 + 5Bench Press + Flat Dumbbell Flye 1 3 + 8
Rest 2 minsFlat Dumbbell Flye + Bench Press 1 8 + 3Flat Dumbbell Flye + Bench Press 1 5 + 5Flat Dumbbell Flye + Bench Press 1 3 + 8
Rest 3 mins before moving to next X-set
IXP Week 7 Day 1X-Sets
IXP: Week 7 Day 2 X-Set 1
Deadlift + Inverted RowExercise Sets Reps
Deadlift + Inverted Row 1 8 + 3Deadlift + Inverted Row 1 5 + 5Deadlift + Inverted Row 1 3 + 8
Rest 2 minsInverted Row + Deadlift 1 8 + 3Inverted Row + Deadlift 1 5 + 5Inverted Row + Deadlift 1 3 + 8Rest 3 mins before moving to next X-set
IXP: Week 7 Day 2X-Set 2
One Arm Dumbbell Row close + PulloversExercise Sets Reps
One Arm Dumbbell Row Close + Pullovers 1 8 + 3One Arm Dumbbell Row Close + Pullovers 1 5 + 5One Arm Dumbbell Row Close + Pullovers 1 3 + 8
Rest 2 minsPullovers + One Arm Dumbbell Row Close 1 8 + 3Pullovers + One Arm Dumbbell Row Close 1 5 + 5Pullovers + One Arm Dumbbell Row Close 1 3 + 8
Rest 3 mins before moving to next X-set
IXP Week 7 Day 2X-Sets
IXP: Week 7 Day 2 X-Set 3
Low Pulley Row Close Grip+ Wide Grip Pulldowns
Exercise Sets RepsLow Pulley Row Close Grip + Wide Grip Pulldowns 1 8 + 3Low Pulley Row Close Grip + Wide Grip Pulldowns 1 5 + 5
Low Pulley Row Close Grip + Wide Grip Pulldowns 1 3 + 8
Rest 2 minsWide Grip Pulldowns + Low Pulley Row Close Grip 1 8 + 3Wide Grip Pulldowns + Low Pulley Row Close Grip 1 5 + 5
Wide Grip Pulldowns + Low Pulley Row Close Grip 1 3 + 8
Rest 3 mins before moving to next X-set
IXP: Week 7 Day 2X-Set 4
Bent Dumbbell Row + One Arm Dumbbell Row LateralExercise Sets Reps
Bent Dumbbell Row + One Arm Dumbbell Row Lateral 1 8 + 3Bent Dumbbell Row + One Arm Dumbbell Row Lateral 1 5 + 5Bent Dumbbell Row + One Arm Dumbbell Row Lateral 1 3 + 8
Rest 2 minsOne Arm Dumbbell Row Lateral + Bent Dumbbell Row 1 8 + 3One Arm Dumbbell Row Lateral + Bent Dumbbell Row 1 5 + 5One Arm Dumbbell Row Lateral + Bent Dumbbell Row 1 3 + 8
Workout day completed
IXP Week 7 Day 2X-Sets
IXP: Week 7 Day 3 X-Set 1
Dumbbell Squats + Lying Leg CurlsExercise Sets Reps
Dumbbell Squats + Lying Leg Curls 1 13 + 5Dumbbell Squats + Lying Leg Curls 1 8 + 8Dumbbell Squats + Lying Leg Curls 1 5 + 13
Rest 2 minsLying Leg Curls + Dumbbell Squats 1 13 + 5Lying Leg Curls + Dumbbell Squats 1 8 + 8Lying Leg Curls + Dumbbell Squats 1 5 + 13
Rest 3 mins before moving to next X-set
IXP: Week 7 Day 3X-Set 2
Squats (Barbell or Dumbbell) + Stiff Leg DeadliftExercise Sets Reps
Squat + Stiff Leg Deadlift 1 8 + 3Squat + Stiff Leg Deadlift 1 5 + 5Squat + Stiff Leg Deadlift 1 3 + 8
Rest 2 minsStiff Leg Deadlift + Squat 1 8 + 3Stiff Leg Deadlift + Squat 1 5 + 5Stiff Leg Deadlift + Squat 1 3 + 8
Rest 3 mins before moving to next X-set
IXP Week 7 Day 3X-Sets
IXP: Week 7 Day 3 X-Set 3
Step Ups + Reverse Lunge
Exercise Sets RepsStep Ups + Reverse Lunge 1 13 + 5Step Ups + Reverse Lunge 1 8 + 8
Step Ups + Reverse Lunge 1 5 + 13
Rest 2 minsReverse Lunge + Step Ups 1 8 + 3Reverse Lunge + Step Ups 1 5 + 5
Reverse Lunge + Step Ups 1 3 + 8
Rest 3 mins before moving to next X-set
IXP: Week 7 Day 3X-Set 4
Bulgarian Squat + Single Leg DeadliftExercise Sets Reps
Bulgarian Squat + Single Leg Deadlift 1 8 + 3Bulgarian Squat + Single Leg Deadlift 1 5 + 5Bulgarian Squat + Single Leg Deadlift 1 3 + 8
Rest 2 minsSingle Leg Deadlift + Bulgarian Squat 1 8 + 3Single Leg Deadlift + Bulgarian Squat 1 5 + 5Single Leg Deadlift + Bulgarian Squat 1 3 + 8
Workout day completed
IXP Week 7 Day 3X-Sets
IXP: Week 7 Day 4 X-Set 1
Full Front Raise + Bent Lateral RaiseExercise Sets Reps
Full Front Raise + Bent Lateral Raise 1 8 + 3Full Front Raise + Bent Lateral Raise 1 5 + 5Full Front Raise + Bent Lateral Raise 1 3 + 8
Rest 2 minsBent Lateral Raise + Full Front Raise 1 8 + 3Bent Lateral Raise + Full Front Raise 1 5 + 5Bent Lateral Raise + Full Front Raise 1 3 + 8
Rest 3 mins before moving to next X-set
IXP: Week 7 Day 4X-Set 2
Seated Shoulder Press + Standing Lateral RaiseExercise Sets Reps
Seated Shoulder Press + Standing Lateral Raise 1 8 + 3Seated Shoulder Press + Standing Lateral Raise 1 5 + 5Seated Shoulder Press + Standing Lateral Raise 1 3 + 8
Rest 2 minsStanding Lateral Raise+ Seated Shoulder Press 1 8 + 3Standing Lateral Raise+ Seated Shoulder Press 1 5 + 5Standing Lateral Raise+ Seated Shoulder Press 1 3 + 8
Rest 3 mins before moving to next X-set
IXP Week 7 Day 4X-Sets
IXP: Week 7 Day 4 X-Set 3
High Pull + One Arm Lateral Raise
Exercise Sets RepsHigh Pull + One Arm Lateral Raise 1 8 + 3High Pull + One Arm Lateral Raise 1 5 + 5
High Pull + One Arm Lateral Raise 1 3 + 8
Rest 2 minsOne Arm Lateral Raise + High Pull 1 8 + 3One Arm Lateral Raise + High Pull 1 5 + 5
One Arm Lateral Raise + High Pull 1 3 + 8
Rest 3 minutes before moving to next X-set
IXP: Week 7 Day 4X-Set 4
Adonis Cross + Upright RowExercise Sets Reps
Adonis Cross + Upright Row 1 8 + 3Adonis Cross + Upright Row 1 5 + 5Adonis Cross + Upright Row 1 3 + 8
Rest 2 minsUpright Row + Adonis Cross 1 8 + 3Upright Row + Adonis Cross 1 5 + 5Upright Row + Adonis Cross 1 3 + 8
Workout day completed
IXP Week 7 Day 4X-Sets
IXP: Week 7 Day 5 X-Set 1
Barbell Curl + Lying Tricep Extension Exercise Sets Reps
Barbell Curl + Lying Tricep Extension 1 8 + 3Barbell Curl + Lying Tricep Extension 1 5 + 5Barbell Curl + Lying Tricep Extension 1 3 + 8
Rest 2 minsLying Tricep Extension + Barbell Curl 1 8 + 3Lying Tricep Extension + Barbell Curl 1 5 + 5Lying Tricep Extension + Barbell Curl 1 3 + 8
Rest 3 minutes before moving to next X-set
IXP: Week 7 Day 5X-Set 2
Tate Press + Standing Dumbbell CurlExercise Sets Reps
Tate Press + Standing Dumbbell Curl 1 8 + 3Tate Press + Standing Dumbbell Curl 1 5 + 5Tate Press + Standing Dumbbell Curl 1 3 + 8
Rest 2 minsStanding Dumbbell Curl + Tate Press 1 8 + 3Standing Dumbbell Curl + Tate Press 1 5 + 5Standing Dumbbell Curl + Tate Press 1 3 + 8
Rest 3 minutes before moving to next X-set
IXP Week 7 Day 5X-Sets
IXP: Week 7 Day 5 X-Set 3
Incline Curl + Overhead Tricep Extension
Exercise Sets RepsIncline Curl + Overhead Tricep Extension 1 8 + 3Incline Curl + Overhead Tricep Extension 1 5 + 5
Incline Curl + Overhead Tricep Extension 1 3 + 8
Rest 2 minsOverhead Tricep Extension + Incline Curl 1 8 + 3Overhead Tricep Extension + Incline Curl 1 5 + 5
Overhead Tricep Extension + Incline Curl 1 3 + 8
Rest 3 minutes before moving to next X-set
IXP: Week 7 Day 5X-Set 4
Dips + Concentration CurlsExercise Sets Reps
Dips + Concentration Curls 1 8 + 3Dips + Concentration Curls 1 5 + 5Dips + Concentration Curls 1 3 + 8
Rest 2 minsConcentration Curls + Dips 1 8 + 3Concentration Curls + Dips 1 5 + 5Concentration Curls + Dips 1 3 + 8
Workout day completed
IXP Week 7 Day 5X-Sets
IXP Week 8 Day 1
Fibonacci Pyramid set 1
Exercise: Stiff Leg Deadlift
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 8 Day 1 Fibonacci Pyramid Sets
IXP Week 8 Day 1
Fibonacci Pyramid set 2
Exercise: Standing Shoulder Press (Two Hands)
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 8 Day 1
Fibonacci Pyramid set 3
Exercise: Wide Grip Pulldowns
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 8 Day 1
Fibonacci Pyramid set 4
Exercise: Dips
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 8 Day 1 Fibonacci Pyramid Sets
IXP Week 8 Day 1
Fibonacci Pyramid set 5
Exercise: Upright Row
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 8 Day 1
Fibonacci Pyramid set 6
Exercise: Standing Calf Raises
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 8 Day 2
Fibonacci Pyramid set 1
Exercise: Reverse Lunges
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 8 Day 2 Fibonacci Pyramid Sets
IXP Week 8 Day 2
Fibonacci Pyramid set 2
Exercise: Squats(Barbell or Dumbbell)
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 8 Day 2
Fibonacci Pyramid set 3
Exercise: Standing Lateral RaiseWeight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 8 Day 2
Fibonacci Pyramid set 4
Exercise: Bent Lateral RaiseWeight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 8 Day 2 Fibonacci Pyramid Sets
IXP Week 8 Day 2
Fibonacci Pyramid set 5
Exercise: Full Front RaiseWeight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 8 Day 2
Fibonacci Pyramid set 6
Exercise: Low Pulley RowWeight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 8 Day 3
Fibonacci Pyramid set 1
Exercise: Sumo DeadliftWeight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 8 Day 3 Fibonacci Pyramid Sets
IXP Week 8 Day 3
Fibonacci Pyramid set 2
Exercise: Pullovers
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 8 Day 3
Fibonacci Pyramid set 3
Exercise: Barbell Curl
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 8 Day 3
Fibonacci Pyramid set 4
Exercise: Lying Tricep Extension
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 8 Day 3 Fibonacci Pyramid Sets
IXP Week 8 Day 3
Fibonacci Pyramid set 5
Exercise: Standing Dumbbell Curl
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 8 Day 3
Fibonacci Pyramid set 6
Exercise: Overhead Tricep Extension
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
Progressive Tri-Pyramid:Week 9, Day 1 Pyramid 1
Set 1 RepsRest
(secs)
Incline Dumbbell Press 21
Set 2 (do the following two exercises back to back with no rest)
90
Incline Dumbbell Press 13
Incline Dumbbell Flye 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Incline Dumbbell Press 7
Incline Dumbbell Flye 7
Flat Dumbbell Press 7
Set 4 (do the following two exercises back to back with no rest)
90
Incline Dumbbell Press 13
Incline Dumbbell Flye 8
Set 5 90
Incline Dumbbell Pres 21
Rest 3 mins before moving to next Progressive Tri-Pyramid
Progressive Tri-Pyramid:Week 9, Day 1 Pyramid 2
Set 1 RepsRest
(secs)
Low Pulley Row 21
Set 2 (do the following two exercises back to back with no rest)
90
Low Pulley Row 13
Wide Grip Pulldown 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Low Pulley Row 7
Wide Grip Pulldown 7
Bent Dumbbell Row 7
Set 4 (do the following two exercises back to back with no rest)
90
Low Pulley Row 13
Wide Grip Pulldown 8
Set 5 90
Low Pulley Row 21
Rest 3 mins before moving to next Progressive Tri-Pyramid
IXP, Week 9 Day 1Progressive Tri-Pyramids
Progressive Tri-Pyramid:Week 9, Day 1 Pyramid 3
Set 1 RepsRest
(secs)
Bench Press 21
Set 2 (do the following two exercises back to back with no rest)
90
Bench Press 13
Incline Dumbbell Flye 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Bench Press 7
Incline Dumbbell Flye 7
Decline Push Up 7
Set 4 (do the following two exercises back to back with no rest)
90
Bench Press 13
Incline Dumbbell Flye 8
Set 5 90
Bench Press 21
Rest 3 mins before moving to next Progressive Tri-Pyramid
Progressive Tri-Pyramid:Week 9, Day 1 Pyramid 4
Set 1 RepsRest
(secs)
Reverse Grip Pulldown 21
Set 2 (do the following two exercises back to back with no rest)
90
Reverse Grip Pulldown 13
One Arm Dumbbell Row 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Reverse Grip Pulldown 7
One Arm Dumbbell Row 7
Bent Dumbbell Row 7
Set 4 (do the following two exercises back to back with no rest)
90
Reverse Grip Pulldown 13
One Arm Dumbbell Row 8
Set 5 90
Reverse Grip Pulldown 21
Workout day completed
IXP, Week 9 Day 1Progressive Tri-Pyramids
Progressive Tri-Pyramid:Week 9, Day 2 Pyramid 1
Set 1 RepsRest
(secs)
Squats (Barbell or Dumbbell) 21
Set 2 (do the following two exercises back to back with no rest)
60
Squats (Barbell or Dumbbell) 13
Reverse Lunge 8
Set 3 (do the following 3 exercises back to back to back with no rest)
60
Squats (Barbell or Dumbbell) 7
Reverse Lunge 7
One Leg Get Ups 7
Set 4 (do the following two exercises back to back with no rest)
60
Squats (Barbell or Dumbbell) 13
Reverse Lunge 8
Set 5 60
Squats (Barbell or Dumbbell) 21
Rest 3 mins before moving to next Progressive Tri-Pyramid
Progressive Tri-Pyramid:Week 9, Day 2 Pyramid 2
Set 1 RepsRest
(secs)
Stiff Leg Deadlift 21
Set 2 (do the following two exercises back to back with no rest)
60
Stiff Leg Deadlift 13
Lying Leg Curls 8
Set 3 (do the following 3 exercises back to back to back with no rest)
60
Stiff Leg Deadlift 7
Lying Leg Curls 7
One Leg Deadlift 7
Set 4 (do the following two exercises back to back with no rest)
60
Stiff Leg Deadlift 13
Lying Leg Curls 8
Set 5 60
Stiff Leg Deadlift 21
Rest 3 mins before moving to next Progressive Tri-Pyramid
IXP, Week 9 Day 2Progressive Tri-Pyramids
Progressive Tri-Pyramid:Week 9, Day 2 Pyramid 3
Set 1 RepsRest
(secs)
Bulgarian Split Squat 21
Set 2 (do the following two exercises back to back with no rest)
90
Bulgarian Split Squat 13
Step Ups 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Bulgarian Split Squat 7
Step Ups 7
Reverse Lunge 7
Set 4 (do the following two exercises back to back with no rest)
90
Lateral Raise 13
Step Ups 8
Set 5 90
Bulgarian Split Squat 21
Rest 3 mins before moving to next Progressive Tri-Pyramid
Progressive Tri-Pyramid:Week 9, Day 2 Pyramid 4
Set 1 RepsRest
(secs)
Standing Calf Raise 21
Set 2 (do the following two exercises back to back with no rest)
90
Standing Calf Raise 13
Seated Calf Raise 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Standing Calf Raise 7
Seated Calf Raise 7
One Leg Calf Raise 7
Set 4 (do the following two exercises back to back with no rest)
90
Standing Calf Raise 13
Seated Calf Raise 8
Set 5 90
Standing Calf Raise 21
Workout day completed
IXP, Week 9 Day 2Progressive Tri-Pyramids
Progressive Tri-Pyramid:Week 9, Day 3 Pyramid 1
Set 1 RepsRest
(secs)
Seated Shoulder Press 21
Set 2 (do the following two exercises back to back with no rest)
90
Seated Shoulder Press 13
Lateral Raise 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Seated Shoulder Press 7
Lateral Raise 7
Bent Lateral Raise 7
Set 4 (do the following two exercises back to back with no rest)
90
Seated Shoulder Press 13
Lateral Raise 8
Set 5 90
Seated Shoulder Press 21
Rest 3 mins before moving to next Progressive Tri-Pyramid
Progressive Tri-Pyramid:Week 9, Day 3 Pyramid 2
Set 1 RepsRest
(secs)
High Pull 21
Set 2 (do the following two exercises back to back with no rest)
90
High Pull 13
Adonis Cross 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
High Pull 7
Adonis Cross 7
Power Shrug 7
Set 4 (do the following two exercises back to back with no rest)
90
High Pull 13
Adonis Cross 8
Set 5 90
High Pull 21
Rest 3 mins before moving to next Progressive Tri-Pyramid
IXP, Week 9 Day 3Progressive Tri-Pyramids
Progressive Tri-Pyramid:Week 9, Day 3 Pyramid 3
Set 1 RepsRest
(secs)
Barbell Curls 21
Set 2 (do the following two exercises back to back with no rest)
90
Barbell Curls 13
Concentration Curls 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Barbell Curls 7
Concentration Curls 7
Hammer Curls 7
Set 4 (do the following two exercises back to back with no rest)
90
Barbell Curls 13
Concentration Curls 8
Set 5 90
Barbell Curls 21
Rest 3 mins before moving to next Progressive Tri-Pyramid
Progressive Tri-Pyramid:Week 9, Day 3 Pyramid 4
Set 1 RepsRest
(secs)
Lying Tricep Extensions 21
Set 2 (do the following two exercises back to back with no rest)
90
Lying Tricep Extensions 13
Tate Press 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Lying Tricep Extensions 7
Tate Press 7
Dips 7
Set 4 (do the following two exercises back to back with no rest)
90
Lying Tricep Extensions 13
Tate Press 8
Set 5 90
Lying Tricep Extensions 21
Workout day completed
IXP, Week 9 Day 3Progressive Tri-Pyramids
Progressive Tri-Pyramid:Week 10, Day 1 Pyramid 1
Set 1 RepsRest
(secs)
Incline Barbell Press 21
Set 2 (do the following two exercises back to back with no rest)
90
Incline Barbell Press 13
Incline Flye 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Incline Barbell Press 7
Incline Flye 7
Incline Dumbbell Press 7
Set 4 (do the following two exercises back to back with no rest)
90
Incline Barbell Press 13
Incline Flye 8
Set 5 90
Incline Barbell Press 13
Rest 3 mins before moving to next Progressive Tri-Pyramid
Progressive Tri-Pyramid:Week 10, Day 1 Pyramid 2
Set 1 RepsRest
(secs)
Wide Grip Pulldown 21
Set 2 (do the following two exercises back to back with no rest)
60
Wide Grip Pulldown 13
Bent Barbell Row 8
Set 3 (do the following 3 exercises back to back to back with no rest)
60
Wide Grip Pulldown 7
Bent Barbell Row 7
Bent Lateral Raise 7
Set 4 (do the following two exercises back to back with no rest)
60
Wide Grip Pulldown 13
Bent Barbell Row 8
Set 5 60
Wide Grip Pulldown 13
Rest 3 mins before moving to next Progressive Tri-Pyramid
IXP, Week 10 Day 1Progressive Tri-Pyramids
Progressive Tri-Pyramid:Week 10, Day 1 Pyramid 3
Set 1 RepsRest
(secs)
Incline Dumbbell Press 21
Set 2 (do the following two exercises back to back with no rest)
90
Incline Dumbbell Press 13
Dips 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Incline Dumbbell Press 7
Dips 7
Flat Dumbbell Flye 7
Set 4 (do the following two exercises back to back with no rest)
90
Incline Dumbbell Press 13
Dips 8
Set 5 90
Incline Dumbbell Press 13
Rest 3 mins before moving to next Progressive Tri-Pyramid
Progressive Tri-Pyramid:Week 10, Day 1 Pyramid 4
Set 1 RepsRest
(secs)
One arm dumbbell row Lateral 21
Set 2 (do the following two exercises back to back with no rest)
90
One arm dumbbell row Lateral 13
Pullovers 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
One arm dumbbell row Lateral 7
Pullovers 7
Bent Lateral Raise 7
Set 4 (do the following two exercises back to back with no rest)
90
One arm dumbbell row Lateral 13
Pullovers 8
Set 5 90
One arm dumbbell row Lateral 13
Workout day completed
IXP, Week 10 Day 1Progressive Tri-Pyramids
Progressive Tri-Pyramid:Week 10, Day 2 Pyramid 1
Set 1 RepsRest
(secs)
Sumo Deadlift 13
Set 2 (do the following two exercises back to back with no rest)
60
Sumo Deadlift 13
Dumbbell Squat 8
Set 3 (do the following 3 exercises back to back to back with no rest)
60
Sumo Deadlift 7
Dumbbell Squat 7
One Leg Get Up 7
Set 4 (do the following two exercises back to back with no rest)
60
Sumo Deadlift 13
Dumbbell Squat 8
Set 5 60
Sumo Deadlift 13
Rest 3 mins before moving to next Progressive Tri-Pyramid
Progressive Tri-Pyramid:Week 10, Day 2 Pyramid 2
Set 1 RepsRest
(secs)
Squats (Barbell or Dumbbell) 21
Set 2 (do the following two exercises back to back with no rest)
60
Squats (Barbell or Dumbbell) 13
Stiff Leg Deadlift 8
Set 3 (do the following 3 exercises back to back to back with no rest)
60
Squats (Barbell or Dumbbell) 7
Stiff Leg Deadlift 7
One Leg Get Up 7
Set 4 (do the following two exercises back to back with no rest)
60
Squats (Barbell or Dumbbell) 13
Stiff Leg Deadlift 8
Set 5 60
Squats (Barbell or Dumbbell) 13
Rest 3 mins before moving to next Progressive Tri-Pyramid
IXP, Week 10 Day 2Progressive Tri-Pyramids
Progressive Tri-Pyramid:Week 10, Day 2 Pyramid 3
Set 1 RepsRest
(secs)
Stiff Leg Deadlift 21
Set 2 (do the following two exercises back to back with no rest)
60
Stiff Leg Deadlift 13
Dumbbell Squat 8
Set 3 (do the following 3 exercises back to back to back with no rest)
60
Stiff Leg Deadlift 7
Dumbbell Squat 7
One Leg Get Ups 7
Set 4 (do the following two exercises back to back with no rest)
60
Stiff Leg Deadlift 13
Dumbbell Squat 8
Set 5 60
Stiff Leg Deadlift 13
Rest 3 mins before moving to next Progressive Tri-Pyramid
Progressive Tri-Pyramid:Week 10, Day 2 Pyramid 4
Set 1 RepsRest
(secs)
Standing Calf Raise 21
Set 2 (do the following two exercises back to back with no rest)
60
Standing Calf Raise 13
Seated Calf Raise 8
Set 3 (do the following 3 exercises back to back to back with no rest)
60
Standing Calf Raise 7
Seated Calf Raise 7
One Leg Calf Raise 7
Set 4 (do the following two exercises back to back with no rest)
60
Standing Calf Raise 13
Seated Calf Raise 8
Set 5 60
Standing Calf Raise 13
Workout day completed
IXP, Week 10 Day 2Progressive Tri-Pyramids
Progressive Tri-Pyramid:Week 10, Day 3 Pyramid 1
Set 1 RepsRest
(secs)
Full Front Raise 21
Set 2 (do the following two exercises back to back with no rest)
90
Full Front Raise 13
Lateral Raise 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Full Front Raise 7
Lateral Raise 7
Adonis Cross 7
Set 4 (do the following two exercises back to back with no rest)
90
Full Front Raise 13
Lateral Raise 8
Set 5 90
Full Front Raise 13
Rest 3 mins before moving to next Progressive Tri-Pyramid
Progressive Tri-Pyramid:Week 10, Day 3 Pyramid 2
Set 1 RepsRest
(secs)
Upright Row 21
Set 2 (do the following two exercises back to back with no rest)
90
Upright Row 13
Bent Lateral Raise 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Upright Row 7
Bent Lateral Raise 7
Adonis Cross 7
Set 4 (do the following two exercises back to back with no rest)
90
Upright Row 13
Bent Lateral Raise 8
Set 5 90
Upright Row 13
Rest 3 mins before moving to next Progressive Tri-Pyramid
IXP, Week 10 Day 3Progressive Tri-Pyramids
Progressive Tri-Pyramid:Week 10, Day 3 Pyramid 3
Set 1 RepsRest
(secs)
Wide Grip Bent Barbell Row 13
Set 2 (do the following two exercises back to back with no rest)
90
Wide Grip Bent Barbell Row 8
Corkscrew Press 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Wide Grip Bent Barbell Row 5
Corkscrew Press 5
Power Shrug 5
Set 4 (do the following two exercises back to back with no rest)
90
Wide Grip Bent Barbell Row 8
Corkscrew Press 8
Set 5 90
Wide Grip Bent Barbell Row 13
Rest 3 mins before moving to next Progressive Tri-Pyramid
Progressive Tri-Pyramid:Week 10, Day 3 Pyramid 4
Set 1 RepsRest
(secs)
Curl & Press 13
Set 2 (do the following two exercises back to back with no rest)
90
Curl & Press 8
one arm rear delt raise 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Curl & Press 5
one arm rear delt raise 5
Power Shrug 5
Set 4 (do the following two exercises back to back with no rest)
90
Curl & Press 8
one arm rear delt raise 8
Set 5 90
Curl & Press 13
Workout day completed
IXP, Week 10 Day 3Progressive Tri-Pyramids
Progressive Tri-Pyramid:Week 10, Day 4 Pyramid 1
Set 1 RepsRest
(secs)
Dips 21
Set 2 (do the following two exercises back to back with no rest)
90
Dips 13
Overhead Tricep Extension 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Dips 7
Overhead Tricep Extension 7
Decline Push Up Close Hands 7
Set 4 (do the following two exercises back to back with no rest)
90
Dips 13
Overhead Tricep Extension 8
Set 5 90
Dips 21
Rest 3 mins before moving to next Progressive Tri-Pyramid
Progressive Tri-Pyramid:Week 10, Day 4 Pyramid 2
Set 1 RepsRest
(secs)
Incline Curls 21
Set 2 (do the following two exercises back to back with no rest)
90
Incline Curls 13
Bench Assisted Curl 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Incline Curl 7
Bench Assisted Curl 7
Standing Dumbbell Curl 7
Set 4 (do the following two exercises back to back with no rest)
90
Incline Curl 13
Bench Assisted Curl 8
Set 5 90
Incline Curls 21
Rest 3 mins before moving to next Progressive Tri-Pyramid
IXP, Week 10 Day 4Progressive Tri-Pyramids
Progressive Tri-Pyramid:Week 10, Day 4 Pyramid 3
Set 1 RepsRest
(secs)
Decline Push Ups Close Hands 21
Set 2 (do the following two exercises back to back with no rest)
90
Decline Push Ups Close Hands 13
Tate Press 13
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Decline Push Ups Close Hands 8
Tate Press 8
Lying Tricep Extension 8
Set 4 (do the following two exercises back to back with no rest)
90
Decline Push Ups Close Hands 13
Tate Press 13
Set 5 90
Decline Push Ups Close Hands 21
Rest 3 mins before moving to next Progressive Tri-Pyramid
Progressive Tri-Pyramid:Week 10, Day 4 Pyramid 4
Set 1 RepsRest
(secs)
Hammer Curl 21
Set 2 (do the following two exercises back to back with no rest)
90
Hammer Curl 13
Barbell Curl 13
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Hammer Curl 8
Barbell Curl 8
Dumbbell Curls 8
Set 4 (do the following two exercises back to back with no rest)
90
Hammer Curl 13
Barbell Curl 13
Set 5 90
Hammer Curl 21
Workout day completed
IXP, Week 10 Day 4Progressive Tri-Pyramids
Progressive Tri-Pyramid:Week 11, Day 1 Pyramid 1
Set 1 RepsRest
(secs)
Incline Bench Press 13
Set 2 (do the following two exercises back to back with no rest)
90
Incline Bench Press 13
Squeeze raise 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Incline Bench Press 5
Squeeze raise 5
Decline Push Ups 5
Set 4 (do the following two exercises back to back with no rest)
90
Incline Bench Press 8
Squeeze raise 8
Set 5 90
Incline Bench Press 13
Rest 3 mins before moving to next Progressive Tri-Pyramid
Progressive Tri-Pyramid:Week 11, Day 1 Pyramid 2
Set 1 RepsRest
(secs)
Dips 21
Set 2 (do the following two exercises back to back with no rest)
90
Dips 13
Incline Flyes 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Dips 7
Incline Flyes 7
Decline Push Ups 7
Set 4 (do the following two exercises back to back with no rest)
90
Dips 13
Incline Flyes 8
Set 5 90
Dips 21
Rest 3 mins before moving to next Progressive Tri-Pyramid
IXP, Week 11 Day 1Progressive Tri-Pyramids
Progressive Tri-Pyramid:Week 11, Day 1 Pyramid 3
Set 1 RepsRest
(secs)
Cable Cross Over High Finish 13
Set 2 (do the following two exercises back to back with no rest)
90
Cable Cross Over High Finish 8
Cable Cross Over Low Finish 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Cable Cross Over High Finish 5
Cable Cross Over Low Finish 5
Cable Cross Over Mid Finish 5
Set 4 (do the following two exercises back to back with no rest)
90
Cable Cross Over High Finish 8
Cable Cross Over Low Finish 8
Set 5 90
Cable Cross Over High Finish 13
Rest 3 mins before moving to next Progressive Tri-Pyramid
Progressive Tri-Pyramid:Week 11, Day 1 Pyramid 4
Set 1 RepsRest
(secs)
Decline Push Ups 21
Set 2 (do the following two exercises back to back with no rest)
90
Decline Push Ups 13
Incline Dumbbell Flye 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Decline Push Ups 7
Incline Dumbbell Flye 7
Squeeze Raise 7
Set 4 (do the following two exercises back to back with no rest)
90
Decline Push Ups 13
Incline Dumbbell Flye 8
Set 5 90
Decline Push Ups 21
Workout day completed
IXP, Week 11 Day 1Progressive Tri-Pyramids
Progressive Tri-Pyramid:Week 11, Day 2 Pyramid 1
Set 1 RepsRest
(secs)
Pull Ups 13
Set 2 (do the following two exercises back to back with no rest)
90
Pull Ups 8
One Arm Dumbbell Row 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Pull Ups 5
One Arm Dumbbell Row 5
Bent Lateral Raise 5
Set 4 (do the following two exercises back to back with no rest)
90
Pull Ups 8
One Arm Dumbbell Row 8
Set 5 90
Pull Ups 13
Rest 3 mins before moving to next Progressive Tri-Pyramid
Progressive Tri-Pyramid:Week 11, Day 2 Pyramid 2
Set 1 RepsRest
(secs)
Bent Barbell Row 13
Set 2 (do the following two exercises back to back with no rest)
90
Bent Barbell Row 8
Pullovers 13
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Bent Barbell Row 5
Pullovers 8
Bent Lateral Raise 8
Set 4 (do the following two exercises back to back with no rest)
90
Bent Barbell Row 8
Pullovers 13
Set 5 90
Bent Barbell Row 13
Rest 3 mins before moving to next Progressive Tri-Pyramid
IXP, Week 11 Day 2Progressive Tri-Pyramids
Progressive Tri-Pyramid:Week 11, Day 2 Pyramid 3
Set 1 RepsRest
(secs)
Sumo Deadlift 13
Set 2 (do the following two exercises back to back with no rest)
90
Sumo Deadlift 8
Inverted Row 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Sumo Deadlift 5
Inverted Row 5
Bent Lateral Raise 8
Set 4 (do the following two exercises back to back with no rest)
90
Sumo Deadlift 8
Inverted Row 8
Set 5 90
Sumo Deadlift 13
Rest 3 mins before moving to next Progressive Tri-Pyramid
Progressive Tri-Pyramid:Week 11, Day 2 Pyramid 4
Set 1 RepsRest
(secs)
Pullovers 21
Set 2 (do the following two exercises back to back with no rest)
90
Pullovers 13
Bent Dumbbell Row 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Pullovers 7
Bent Dumbbell Row 7
Bent Lateral Raise 7
Set 4 (do the following two exercises back to back with no rest)
90
Pullovers 13
Bent Dumbbell Row 8
Set 5 90
Pullovers 21
Workout day completed
IXP, Week 11 Day 2Progressive Tri-Pyramids
Progressive Tri-Pyramid:Week 11, Day 3 Pyramid 1
Set 1 RepsRest
(secs)
Step Ups 13
Set 2 (do the following two exercises back to back with no rest)
90
Step Ups 8
Reverse lunge 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Step Ups 5
Reverse lunge 5
One Leg Get-Ups 5
Set 4 (do the following two exercises back to back with no rest)
90
Step Ups 8
Reverse lunge 8
Set 5 90
Step Ups 13
Rest 3 mins before moving to next Progressive Tri-Pyramid
Progressive Tri-Pyramid:Week 11, Day 3 Pyramid 2
Set 1 RepsRest
(secs)
Stiff Leg Deadlift 13
Set 2 (do the following two exercises back to back with no rest)
90
Stiff Leg Deadlift 8
Bulgarian Split Squat 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Stiff Leg Deadlift 5
Bulgarian Split Squat 5
One Leg Get-Ups 5
Set 4 (do the following two exercises back to back with no rest)
90
Stiff Leg Deadlift 8
Bulgarian Split Squat 8
Set 5 90
Stiff Leg Deadlift 13
Rest 3 mins before moving to next Progressive Tri-Pyramid
IXP, Week 11 Day 3Progressive Tri-Pyramids
Progressive Tri-Pyramid:Week 11, Day 3 Pyramid 3
Set 1 RepsRest
(secs)
Squats (Barbell or Dumbbell) 13
Set 2 (do the following two exercises back to back with no rest)
90
Squats (Barbell or Dumbbell) 8
Lying Leg Curls 13
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Squats (Barbell or Dumbbell) 5
Lying Leg Curls 8
One Leg Get-Ups 5
Set 4 (do the following two exercises back to back with no rest)
90
Squats (Barbell or Dumbbell) 8
Lying Leg Curls 13
Set 5 90
Squats (Barbell or Dumbbell) 13
Rest 3 mins before moving to next Progressive Tri-Pyramid
Progressive Tri-Pyramid:Week 11, Day 3 Pyramid 4
Set 1 RepsRest
(secs)
Standing Calf Raise 21
Set 2 (do the following two exercises back to back with no rest)
90
Standing Calf Raise 13
Seated Calf Raise 13
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Standing Calf Raise 8
Seated Calf Raise 8
One Leg Calf Raise 8
Set 4 (do the following two exercises back to back with no rest)
90
Standing Calf Raise 13
Seated Calf Raise 13
Set 5 90
Standing Calf Raise 21
Workout day completed
IXP, Week 11 Day 3Progressive Tri-Pyramids
Progressive Tri-Pyramid:Week 11, Day 4 Pyramid 1
Set 1 RepsRest
(secs)
High Pulls 13
Set 2 (do the following two exercises back to back with no rest)
90
High Pulls 8
Bent Lateral Raise 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
High Pulls 5
Bent Lateral Raise 5
Adonis Cross 5
Set 4 (do the following two exercises back to back with no rest)
90
High Pulls 8
Bent Lateral Raise 8
Set 5 90
High Pulls 13
Rest 3 mins before moving to next Progressive Tri-Pyramid
Progressive Tri-Pyramid:Week 11, Day 4 Pyramid 2
Set 1 RepsRest
(secs)
Seated Shoulder Press 13
Set 2 (do the following two exercises back to back with no rest)
60
Seated Shoulder Press 8
One Arm lateral Raise 8
Set 3 (do the following 3 exercises back to back to back with no rest)
60
Seated Shoulder Press 5
One Arm lateral Raise 5
Adonis Cross 5
Set 4 (do the following two exercises back to back with no rest)
60
Seated Shoulder Press 8
One Arm lateral Raise 8
Set 5 60
Seated Shoulder Press 13
Rest 3 mins before moving to next Progressive Tri-Pyramid
IXP, Week 11 Day 4Progressive Tri-Pyramids
Progressive Tri-Pyramid:Week 11, Day 4 Pyramid 3
Set 1 RepsRest
(secs)
Standing Lateral Raise 13
Set 2 (do the following two exercises back to back with no rest)
90
Standing Lateral Raise 8
Full Front Raise 5
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Standing Lateral Raise 5
Full Front Raise 5
Adonis Cross 5
Set 4 (do the following two exercises back to back with no rest)
90
Standing Lateral Raise 8
Full Front Raise 5
Set 5 90
Standing Lateral Raise 13
Rest 3 mins before moving to next Progressive Tri-Pyramid
Progressive Tri-Pyramid:Week 11, Day 4 Pyramid 4
Set 1 RepsRest
(secs)
Wide Grip Upright Row 13
Set 2 (do the following two exercises back to back with no rest)
90
Wide Grip Upright Row 8
Power Shrug 5
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Wide Grip Upright Row 5
Power Shrug 5
Adonis Cross 5
Set 4 (do the following two exercises back to back with no rest)
90
Wide Grip Upright Row 8
Power Shrug 5
Set 5 90
Wide Grip Upright Row 13
Workout day completed
IXP, Week 11 Day 4Progressive Tri-Pyramids
Progressive Tri-Pyramid:Week 11, Day 5 Pyramid 1
Set 1 RepsRest
(secs)
Dips 21
Set 2 (do the following two exercises back to back with no rest)
90
Dips 13
Overhead Tricep Extension 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Dips 5
Overhead Tricep Extension 5
Tate Press 5
Set 4 (do the following two exercises back to back with no rest)
90
Dips 8
Overhead Tricep Extension 8
Set 5 90
Dips 13
Rest 3 mins before moving to next Progressive Tri-Pyramid
Progressive Tri-Pyramid:Week 11, Day 5 Pyramid 2
Set 1 RepsRest
(secs)
Lying Tricep Extension 13
Set 2 (do the following two exercises back to back with no rest)
90
Lying Tricep Extension 8
Decline Push Ups Close Hands 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Lying Tricep Extension 5
Decline Push Ups Close Hands 5
Tate Press 5
Set 4 (do the following two exercises back to back with no rest)
90
Lying Tricep Extension 8
Decline Push Ups Close Hands 8
Set 5 90
Lying Tricep Extension 13
Rest 3 mins before moving to next Progressive Tri-Pyramid
IXP, Week 11 Day 5Progressive Tri-Pyramids
Progressive Tri-Pyramid:Week 11, Day 5 Pyramid 3
Set 1 RepsRest
(secs)
Barbell Curls 21
Set 2 (do the following two exercises back to back with no rest)
90
Barbell Curls 13
Hammer Curls 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Barbell Curls 5
Hammer Curls 5
Concentration Curls 5
Set 4 (do the following two exercises back to back with no rest)
90
Barbell Curls 8
Hammer Curls 8
Set 5 90
Barbell Curls 13
Rest 3 mins before moving to next Progressive Tri-Pyramid
Progressive Tri-Pyramid:Week 11, Day 5 Pyramid 4
Set 1 RepsRest
(secs)
Dumbbell Curls 13
Set 2 (do the following two exercises back to back with no rest)
90
Dumbbell Curls 8
Incline Curls 8
Set 3 (do the following 3 exercises back to back to back with no rest)
90
Dumbbell Curls 5
Incline Curls 5
Concentration Curls 5
Set 4 (do the following two exercises back to back with no rest)
90
Dumbbell Curls 8
Incline Curls 8
Set 5 90
Dumbbell Curls 13
Workout day completed
IXP, Week 11 Day 5Progressive Tri-Pyramids
IXP Week 12 Day 1
Fibonacci Pyramid set 1
Exercise: Incline Bench Press
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 12 Day 1 Fibonacci Pyramid Sets
IXP Week 12 Day 1
Fibonacci Pyramid set 2
Exercise: Incline Dumbbell Press
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 12 Day 1
Fibonacci Pyramid set 3
Exercise: Low Pulley Row
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 12 Day 1
Fibonacci Pyramid set 4
Exercise: Reverse Grip Pulldown
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 12 Day 1 Fibonacci Pyramid Sets
IXP Week 12 Day 1
Fibonacci Pyramid set 5
Exercise: Full Front RaiseWeight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 12 Day 1
Fibonacci Pyramid set 6
Exercise: Bent Lateral Raise
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 12 Day 2
Fibonacci Pyramid set 1
Exercise: High Pull
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 12 Day 2 Fibonacci Pyramid Sets
IXP Week 12 Day 2
Fibonacci Pyramid set 2
Exercise: Squat & Press
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 12 Day 2
Fibonacci Pyramid set 3
Exercise: Squats(Barbell or Dumbbell)
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 12 Day 2
Fibonacci Pyramid set 4
Exercise: Stiff Leg Deadlift
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 12 Day 2 Fibonacci Pyramid Sets
IXP Week 12 Day 2
Fibonacci Pyramid set 5
Exercise: Lying Tricep Extension
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 12 Day 2
Fibonacci Pyramid set 6
Exercise: Barbell Curls
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 12 Day 3
Fibonacci Pyramid set 1
Exercise: Sumo Deadlift
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 12 Day 3 Fibonacci Pyramid Sets
IXP Week 12 Day 3
Fibonacci Pyramid set 2
Exercise: Standing Shoulder Press (Two Hands)
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 12 Day 3
Fibonacci Pyramid set 3
Exercise: Dumbbell Squat
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 12 Day 3
Fibonacci Pyramid set 4
Exercise: Wide Grip Pulldowns
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 12 Day 3 Fibonacci Pyramid Sets
IXP Week 12 Day 3
Fibonacci Pyramid set 5
Exercise: Bench Press
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
IXP Week 12 Day 3
Fibonacci Pyramid set 6
Exercise: Pullovers
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
